Resistance Training and Osteoporosis
By: Caitlyn Reichlin
What is Osteoporosis?
How can resistance training
help?
• Osteoporosis is a disease of the bones where
bones become weak and brittle.
• The word osteoporosis means “porous bone”.
• About 10 million Americans have osteoporosis
and 34 million are at risk.
• Broken bones due to osteoporosis are most likely
to occur at the hip, spine, or wrist.
• Exercise not only builds muscle and
endurance, but also bone density.
• Resistance training can improve balance to
avoid falls.
• Studies show that in both men and women,
resistance training can prevent and increase
bone density by 1% within a 24 week period.
The most effective exercises!
Almstedt HC, Canepa JA, Ramirez DA, Shoepe TC. “Changes in bone mineral density in
response to 24 weeks of resistance training in college-age men and
women.” PubMed. 25 Apr, 2011. pubmed.com. 21 Feb, 2013.
Exercise for Osteoporosis. WebMd. www.webmd.com/osteoporosis. 21 Feb, 2013.
What is Osteoporosis?. National Osteoporosis Foundation. www.nof.org. 21 Feb, 2013.
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Weight bearing including:
Running/jogging
Gymnastics
Aerobics, dance, and step
Weight lifting
Flexibility
Team sports that involve running and
throwing